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RowErg
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RowErg

Full Body Cardio

Muscles worked

BackLegsArmsCore

How to do it

  1. 1
    Sit on the seat with feet strapped in, knees bent, shins vertical.
  2. 2
    Drive through your legs first — they generate ~60% of the power.
  3. 3
    As your legs straighten, lean back slightly and pull the handle to your lower chest.
  4. 4
    Return in the opposite order: arms out, lean forward, then bend knees to slide forward.
  5. 5
    Keep a smooth, consistent rhythm. 20–24 strokes per minute is efficient.

About this movement

The Concept2 rowing machine is a total-body cardio exercise that mimics on-water rowing. It's one of the most efficient calorie-burning machines in fitness, engaging legs, back, and arms in sequence.

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